By Hanna Marbach, Senior Dietetics Student at Viterbo University in La Crosse, Wisconsin. Jackson In Action Blog Contributor
Being on the road can be tough and choosing a healthy option for lunch can be even more challenging. Here is a guide of what to keep your eye out for when stopping for a quick lunch while on the road.
Subway
When thinking of Subway, you may think you are automatically making a good choice, although you still have to be careful with what you order.
For example, try to stay away from a lot of added sauces – ask for light sauce, adding avocado, or trying vinaigrette to flavor your sandwich!
Another tricky part about finding a healthy option is that when it looks healthier it may not always be the best choice. For example, at Subway the flatbread, when compared to the typical white bread, actually contains more calories as well as fat.
When at Subway, stick to lots of veggies, regular bread(whole grain), small amounts of sauces, and your choice of meat/cheese.
Arby’s
Here are some options that are under 400 calories but will surely leave you satisfied for the rest of your workday!
Ham and Swiss
Arby’s Melt
Classic Roast Beef
Roast Turkey Farmhouse Salad
Also, opting for a side salad instead of the typical French Fries will cut out around 100 calories.
McDonald’s
While stopping for breakfast, try an Egg McMuffin or Fruit and Maple Oatmeal. If stopping for lunch look for these best options:
- Artisan Grilled Chicken Sandwich
- Cheeseburger
- Premium Asian Salad
- Premium Bacon Ranch Salad
- Premium Southwest Salad
For a side at McDonald’s, try the apple slices, a cutie or even a side salad.
Hardee’s
Look out for these sandwiches which are all under 400 calories!
Charbroiled BBQ Chicken Sandwich
Hot Ham and Cheese
Regular Roast Beef Sandwich
Low Carb Charbroiled Chicken Club Sandwich
If wanting to change up your side options, try the green beans, coleslaw, mashed potatoes or a side salad.
Burger King
Need to stop for breakfast? Grab some oatmeal —a whole grain and a great option that will make you feel fuller, longer. If stopping around lunch, look for:
Grilled Chicken Sandwich
The Garden Grilled Chicken Sandwich
The Plain Cheeseburger
Wanting a side to your meal? Try switching out the fries for some apple slices or applesauce!
Taco John’s
Keep your eyes out for:
Chicken Soft shell Taco
Crispy Taco
Taco Burger
Bean Burrito or the Combination Burrito
Side salads are also available.
Culver’s
At Culver’s try out these healthier options including:
Garden Fresco Salad
Grilled Chicken Sandwich
Veggie Burger
Culver’s also offers a variety of sides which may help change up your meals if eating out often, including:
- Coleslaw
- Steamed Broccoli
- Mashed Potatoes
- Chicken Noodle Soup
- Tomato Florentine Soup
- Stuffed Green Pepper Soup
Kwik Trip
If stopping for a quick lunch, these items are under 400 calories.
Garlic Herb Chicken Sandwich
Chicken Parmesan Sandwich on Sourdough
Fish Sandwich with Cheese
Cheeseburger
All types of burritos
Kwik Trip also has a wide variety of options for sides including:
Fresh Fruit
Yogurt
Mashed Potatoes
Green Beans
Black Beans
Healthier Beverages
When stopping at fast food places it is often difficult to choose a healthy beverage. Try looking for lower sugar drinks and switching them out from the typical soda ordered. Consider plain iced water—it’s free. Other choices: Unsweetened Tea & Lemonade; Low-Fat / Fat-Free Milk; Coffee and Hot Tea.
Learning a few tricks while navigating fast food menus will help throughout all of your future travels. For detailed nutrition information, visit the restaurant’s website before making your choices.
Hanna Marbach is a Senior Dietetics Student at Viterbo University in La Crosse, Wisconsin